Simple Basic Tips to Lower Your Blood Pressure
If you are at 130/80, lowering your blood pressure can help protect you from a heart attack, stroke, kidney disease, eye disease, and even dementia. The goal of these new guidelines is to encourage you to treat high blood pressure and take action to reduce it, especially using lifestyle interventions.
Making those changes can be challenging. More than one woman woke up in the morning committed to a healthy diet but was interrupted by a plate of cakes on the office table or dinner with friends.
How much lower your blood pressure with small changes? To lower your blood pressure, you don’t have to start restoring your health right away. Here are some simple measures you may take to get your blood pressure back to normal.
According to Fisher, the most efficient technique to lower high blood pressure is to decrease weight. It also doesn’t take a lot of weight reduction to make an impact. Even a 10 pound [10 kg] weight decrease can help reduce blood pressure.
Americans eat three times more sodium, which is three times the recommended amount, 1,500 milligrams (mg) daily for people with high blood pressure. It does not take much sodium to reach that daily cap of 1,500-mg – just 3/4 of a teaspoon of salt. One Egg McMuffin breakfast sandwich contains half that amount of salt. Remove high-sodium foods by reading the labels carefully. It is very difficult to reduce sodium in a diet without reading the labels unless you are preparing all your meals. Pay special attention to the “six salts,” a frequent diet in which excessive sodium levels can be hidden, according to the American Heart Association:
- bread and scrolls
- cold cuts and cured meat
It does not require much exercise to make a difference in your life. Plan half an hour for at least five days a week. Make sure you do something you love, or it won’t stick. Some people associate it with dancing, while others associate it with cycling or travelling quickly with a pal. Even simple things like gardening might be beneficial.
Weight lifting should be a part of your routine to help you lose weight and stay in shape. Women lose weight gradually as they grow older, and weight lifting is an often overlooked part of the exercise program for most women.
Limit alcohol to one drink per day
If you drink too much, too often, your blood pressure will rise, so get used to it in moderation.
Reduce stress through daily meditation or deep breathing moments
Stress hormones constrict blood arteries, causing transient high blood pressure. Furthermore, stress can lead to poor behaviours that put your heart health at risk over time. These may include overeating, insomnia, and drug and alcohol abuse. For all these reasons, reducing stress should be a priority when looking to lower your blood pressure.